Tommy D's Strength Training
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Tommy D's Optimum Performance (Level 2)
Low-Back Stretch In Doorway
dynamic warm-up
sets: 1
reps: 3 each side
tempo: 3/3
rest: none
Rainbow Stretch In Doorway
dynamic warm-up
sets: 1
reps: 10 each side
tempo: 3/3
rest: none
Supine Figure 4
dynamic warm-up
sets: 1
reps: 10 each leg
tempo: 3/3
rest: none
Prone Snow Angels With Shoulder Press
workout
sets: 2
reps: 12
tempo: 2/2 for Angel, 1/1 for Press
rest: 30 seconds
Reverse Crunch
workout
sets: 2
reps: 12
tempo: 2/2
rest: 30 seconds
Grab The Water Bottle
workout
sets: 2
reps: 12 each side
tempo: 1/1
rest: 30 seconds
Seated Boat Row
workout
sets: 2
reps: 1 each side
tempo: Hold 15 seconds each side
rest: 30 seconds
Crossover Squats
workout
sets: 2
reps: 12 each side
tempo: 1/1
rest: 30 seconds
TT Final Sprint
workout
sets: 2
reps: 12 each arm
tempo: 1/1
rest: 30 seconds